Existence Is Punishment: Grappling Strong

14/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx3x5
45kgx5
65kgx5
85kgx5
95kgx1
105kgx3x10

Bench
Barx2x10
40kgx5
75kgx5
85kgx1
95kgx3x10

SLDL
70kgx2x5
120kgx3
130kgx3x5
  • Fairly easy again. Got a little trap twinge on the left side from high bar, giving ulnar nerve pain a bit, think I need my pec minor smashing to bits by someone's thumbs
  • Bench was a breeze
  • SLDL felt strong, bar got away from me on rep 4 of rep 2 and got a little hammy twinge, nothing major
  • Be interesting to see how far I can push these sleeveless, beltless, wrapless 10's
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16/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx3x5
45kgx5
65kgx5
85kgx3
95kgx1
105kgx1
110kgx3x10

Bench
Barx2x10
40kgx8
60kgx5
80kgx3
90kgx1
97.5kgx3x10

SLDL
70kgx2x5
120kgx3
130kgx3x5
  • Another good one, squats are feeling good but I have this weird trap nerve pain on the elft side that can flare up. Think I need an elbow in my back somewhere
  • Bench is flying
  • SLDL was very nice


17/03/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx10
80kgx8
90kgx5
95kgx3x6

SLDL
60kgx2x5
80kgx3
100kgx1
110kgx3x8

Skullcrusher
Barx10
5kgx10
10kgx8
15kgx3
20kgx7, 7, 6

Facepulls
10kgx10
30kgx10
50kgx10
65kgx2x10
  • Easy day apart from the skull crushers, should have done 3x8 but couldn't get the reps, bollocks
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Bench is definitely flying for you, it's really taken off!
 
Bench is definitely flying for you, it's really taken off!

It's certainly my best lift right now. I had a big period where I didn't train it, then not properly at all, and also not having quite the right setup either. Now that all those things have come together I think I'm getting some noob gains again. Also not being androgen deficient is probably helping, upper body responds better to proper hormones than lower body lol.
 
19/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx3x5
45kgx3
65kgx1
85kgx1
105kgx1
120kgx1
130kgx1
120kgx3x5

Bench
Barx2x10
45kgx5
65kgx5
75kgx3
95kgx1
110kgx1
100kgx3x5

SLDL
70kgx2x5
100kgx1
120kgx3x8


  • Start of a proper training block again. No belt or sleeves, as forgot belt, and sleeveless has been feeling good recently. No pain, just "awareness" of the hamstring, and control/positioning seems much better
  • Bench is still feeling good, feel like I could bench 150kg right now
  • SLDL looked faster than it felt, again very little to no pain
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22/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx4x5
75kgx3
95kgx1
115kgx1
122.5kgx3x5

Bench
Barx2x10
65kgx5
85kgx3
107.5kgx1
115kgx1
105kgx3x5

SLDL
70kgx2x5
100kgx1
125kgx3x8


  • Interesting one. No pain ons quats, maybe a twinge, but thse look high. Side angle time. Control and tightness feels much better for "cutting the squats" so it's a fine line, as divebombing unloads the hamstring which I think has exacerbated the injury
  • Bench was easy really, there is trepidation on weights over 100kg in relation to tendinitis, which there was a flash of, but nothing bad. 105kg felt smooth
  • SLDL was a learning experience. Noticed that my right knee is getting crowded a littler by my elbow, so after working sets I moved my stance in by a toe and slightly moved grip out so I am just within the power rings. Did some conventional DL and pulled a 170kg beltless, which may be a PR, and didn't hurt the hamstring
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23/03/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx10
80kgx8
90kgx5
100kgx3x5

Skullcrusher
Barx10
10kgx8
17.5kgx5
20kgx3x8

SLDL
70kgx2x5
100kgx3
120kgx2
130kgx3x6
  • Swapped days around as had a splitting headache and Tom gave me the assistance day. Co-codamol kicked in during the skullcrushers thankfully so I got all my reps
  • No pain, hamstring is getting better by inches every day, just have to keep that trend moving forward
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Last edited:
24/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx3x5
45kgx5
65kgx3
85kgx3
95kgx1
105kgx1
115kgx1
125kgx3x5

Bench
Barx2x10
45kgx8
65kgx5
85kgx3
105kgx1
120kgx1
107.5kgx3x5

SLDL
70kgx2x5
100kgx1
120kgx1
130kgx3x8


  • Hard day, did a lot of squat volume on warmup, no top single. No hammy pain but really focused on controlling hip shift. It gets better every time
  • Bench was nice, missed 120kgx1 but it was fast
  • SLDL killed me, really hard to do 8's, form was best ever. Hamstring was a little shitty today but did usual rehab

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27/03/2017

Hip Circle warmup & stretching


High Bar Squat
Barx3x5
60kgx5
80kgx1
100kgx1
120kgx1
132.5kgx1
140kgx1
130kgx3x3

Bench
Barx3x10
60kgx5
80kgx1
100kgx1
117.5kgx1
125kgx1
115kgx3x5


  • Wasn't expecting much after the comp loading yesterday, but was pleasantly surprised. No proper pain on squats, felt light enough and form/depth looks OK. I was aware of the hamstring but not crippled
  • Bench felt good, then I did a booboo and loaded 115kg for my working sets rather than 110kg. Still got them though, was just tough /derp
  • Worked up to 135kg on SLDL, was supposed to do 3x5, but hamstring was really feeling shit after 1 rep so cut the session short. Will attempt tomorrow
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Last edited:
28/03/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx10
80kgx8
95kgx3
105kgx3x5

SLDL
60kgx5
100kgx1
120kgx1
135kgx3x5

Skullcrusher
10kgx10
20kgx5
25kgx0
15kgx3x12

Hamstring Curls
20kgx10
30kgx10
40kgx10

Single Leg Eccentrics
20kgx3x12

Bicep Concentration Curls
5kgx20,15, 10
  • Wasn't sure how this was going to go as hamstring was a bit shit but in the end it was OK. Eccentric on the single leg presses felt hard but once I committed to pressing hard it was fine
  • SLDL straight after and was again worried, but once I got the slack out of the bar with my upper back and hamstrings they were relatively pain free
  • Skullcrushers were a fail, supposed to do 25kgx3x5, couldn't get one rep, so did 15kgx3x12 and then some assistance
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31/03/2017

Hip Circle warmup & stretching

High Bar Squat
Barx3x8
55kgx5
75kgx8x3

Bench
Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
127.5kgx1
112.5kgx3x5

Deadlift
70kgx2x5
100kgx3
120kgx1
140kgx1
120kgx3x3


  • Backoff day. Squats were a little awkward at first but seem to be doing well maintaining tightness
  • Bench was fine, but those 112.5kg reps got fatiguing quickly. Nice to match your old PB for a top single
  • Going to alternate SLDL and DL apparently as the normal DL don't seem to aggravate hammy much
  • Sports therapist/massage on Monday, new guy so will see if he can fix me
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31/03/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx10
80kgx8
92.5kgx3
100kgx3x6

Skullcrusher
10kgx10
15kgx3x10

SLDL
60kgx3x10

JM Press
Barx10
30kgx10
40kgx3x10

Hamstring Curls
20kgx10
30kgx10
40kgx10

Single Leg Eccentrics
15kgx4x10
  • Pretty standard bodybuilding day, no real pain (although pressing and SLDL wasn't pain free)
  • Kind messed around with JM press for a laugh, got some real pump going


 
02/04/2017

Hip Circle warmup & stretching

High Bar Squat
Barx3x5
60kgx5
80kgx1
92.5kgx1
100kgx5x3

Bench
Barx3x10
70kgx3
80kgx1
90kgx1
97.5kgx1
105kgx1
110kgx4x5

SLDL
70kgx2x3
80kgx3x8


  • Felt good today. Pain back down, felt strong on everything. Bench was pretty nice and SLDL felt like nothing
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04/04/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx8
60kgx8
80kgx8
90kgx3
95kgx3x8

Skullcrusher
Barx10
10kgx8
12.5kg5
17.5kgx3x10

SLDL
60kgx3x10

Front/Side/Rear Delt Triset
5kgx4x8

  • Pain down to 1/10. Had sports massage yesterday to un-inhibit my glute. Hopefully this is a turning point
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06/04/2017

Hip Circle warmup & stretching

High Bar Squat
Barx10x5 EMOM
60kgx1
80kgx1
100kgx1
115kgx1
120kgx5x3

Bench
Barx5x10
50kgx3
70kgx1
90kgx1
102.5kgx1
110kgx5x5

SLDL
70kgx2x5
100kgx1
110kgx3x5


  • Best training session in a long while. Squat pain pretty much gone, had a "tickle" like it was an old injury on rep 1 of set 1 of the 120's, went away after. Form feels really locked in
  • 110kg bench for a 5x5 is a volume PB, felt pretty moderate to be honest. Bicep tendinitis is at a low
  • SLDL feels best ever, slight twinge again pain wise but form looks good now and this felt pretty easy
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TRT Update: Muscular hypertrophy

I appear to be putting some muscular size on. Arms and legs have definitely grown since beginning the protocol, so much so that I had to buy new knee sleeves. My large STrong sleeves and the large Harris sleeves (which straddle Large and XL sizes of STrong / SBD) wouldn't fit over my calves anymore, so I am now wearing 2XL SBD sleeves. I bought XL SBD sleeves and couldn't get them anywhere near my knees. I have the Harris sleeves as emergency backups and I sold my STrong sleeves on Ebay.

Weight is pretty stable, I am down 1.5kg and have just started tracking macros again (an eye opener), but any muscular gain has not been caused by really hard training - I haven't been near a 1RM on squat or deadlift for a long time due to working around this injury. I am chalking this up to having a normal hormonal environment, and hopefully some recomp is happening.

Otherwise there are no other effects. The initial libido surge has dropped a little which is a shame, but I spoke to the doctor and he said to keep an eye on it and report back, as we can swap some of the testosterone dose for Masteron to try and aid libido, as it is DHT based.

Also he said if I drop bodyfat (a definite goal) then my estrogen levels might drop, so we will have to monitor that as it can have pretty bad side effects. The good thing about exogenous testosterone is that I know if I train, keep my injections regular & protein intake correct at 250g, muscle loss is pretty much not going to happen. Any scale changes will be fat and water.

Hindsight is a pretty powerful thing, I remember trying to get "shredded" at 90kg. I had barely any muscle, and even now 30kg later I need to add a lot more.
 
07/04/2017

Hip Circle warmup & stretching

Front Squat
Barx3x5
40kgx5
60kgx5
80kgx1
90kgx5x3

Close Grip Bench
Barx3x10
40kgx8
60kgx5
89kgx1
90kgx3x8

Deadlift
70kgx2x5
70kgx1
100kgx1
120kgx1 *belt
145kgx1*
160kgx1*
140kgx3*


  • Backoff day, squats felt really solid, close grip was easy, and that is the fastest I have ever pulled 160kg. SBD belt chewed me up though
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Last edited:
10/04/2017

Hip Circle warmup & stretching

High Bar Squat
Barx10x5 EMOM
60kgx1
80kgx1
100kgx1
122.5kgx1
130kgx3x3

Bench
Barx5x10
50kgx3
70kgx1
90kgx1
100kgx1
112.5kgx3x5

SLDL
70kgx2x5
100kgx1
110kgx3x5

OHP
Barx10
30kgx10
40kgx3x10

BB Curls
Barx3x12

Front/Side/Rear Delt Triset
4kgx3x12

Concentration Curls
10kgx3x8


  • Very good session. Pain free for the most part and everything felt solid
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11/04/2017

45° Single Leg Press
Sledx10
20kgx10
40kgx10
60kgx10
80kgx10
92.5kgx5
100kgx3x10

Skullcrusher
Barx10
10kgx10
20kgx3x10

SLDL
70kgx2x5
90kgx3x10
  • Short workout, light, couple of little hamstring twinges but not bad
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10/04/2017

Hip Circle warmup & stretching

High Bar Squat
Barx10x5 EMOM
70kgx1
90kgx1
110kgx1
127.5kgx1
140kgx3x2

Bench
Barx5x10
70kgx3
90kgx1
107.5kgx1
112.5kgx4x5

SLDL
70kgx2x5
100kgx1
120kgx3x5

Seated DB Press
15kgx5x10

EZ Bar Cable Curls
Barx3x12


  • This was another good one. No pain until rep 1 of set 1 of squats, twinge as went too deep, then it went away. Didn't wear voodoo floss for the first time in who knows how long
  • Bench was harder, but I can still add weight on them
  • SLDL felt light and was pain free
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